Name: Playbook - Kehinde Anjorin - W4/D1 Total body strength
Uploaded: 2021-08-23T15:14:49.329Z
Duration: 60 min
Description: W4/D1 Total body strength

Good workout :)
The abs killed me!
Are there any wrist strengthening exercises I can do? I feel like my wrists are really weak and take a beating from pushups, the bear move, and anything that's weight bearing on wrists. Thanks Kehinde!

Rebecca

Welcome to the BUILD FROM HOME 1.0 program. 

This program is a jump start beginner introduction to all my upcoming programs. It teaches you the fundamentals with a progressive training model.This program is a comprehensive program targets fat loss, muscles gain, movement competency and cardiovascular capacity. 

You can use dumbbells or kettlebells for this program. 

Make sure you are sharing your progress with me along the way…

Superset 1 Lower body

A1 Goblet Squat 
A2  Kettlebell Deadlift 
A3  Alternating R-lunge

• Hold weight 2inches away from chest

• Tuck pelvis under slightly 

• Push your knees forward and seat your hips down

• Think of sitting your hips down not back

Tempo goblet squat

- Grasp a couple of dumbbells holding them by your side at arm's length.

- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. 

The knees should be slightly bent. This is your starting position.

- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the hips while keeping your torso neutral.

- Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement. 

- Count to 4 secs as you lower the weight, slow and controlled. 

- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.

- Repeat for the recommended amount of repetitions.

Kettlebell Deadlift

-Begin in a standing position. Your hands should hanging at your sides with weights. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.

- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 

- Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral or slightly forward. 

- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.

- Repeat this on both legs for the prescribed reps.

Alternating reverse lunge

W4 D1 Lower body

Superset 2 Upper body 

B1 1/2 push ups 
B2 Kneeling KB PRESS
B3 BENT OVER ROW

- Place hands on a bench, face down and place your hands about 36 inches apart while holding your torso up at arms length.

- Next, lower yourself downward until your chest almost touches the bench as you inhale.

- Now breathe out and press your upper body back up to the starting position while squeezing your chest.

- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

1/2 push ups

* 1/2 Kneeling OHP

* Grab two kettlebells or dumbbells 

* Raise the weights to head height, the elbows in. 


- Pause, and slowly return the weight to the starting position.

Alternating overhead press

- Get into a kick stand position 

- Hold the dumbbell directly under your shoulder

- Pull the dumbbell to your hip, using your shoulder and elbow.

- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

- Keep a straight line from head to toe, abs tight and knees straight.

Alternating bent-over row

W4 D1 Upper Body

Superset 3 Power abs

C1 Hard style plank
C2 Bear plank shoulder taps
C3 KB dead-bugs

- Start in a forearm plank 

_ Shoulders should be directly above elbows

- Tuck your pelvis and squeeze your Glutes

Hard Style Plank

- Place hands and knees on mat, tuck pelvis under. 

- Push the floor away through the heels of your palms as you exhale. 

- Keep pelvis square to the mat.

Bear Plank Shoulder Taps

- lying face up on your mat with your arms in the air above your torso and your legs in the air with your knees bent at 90-degree angles. 

- Extend your  leg toward the floor in a slow and controlled fashion. Return to center and then repeat on the other side. 

- Keep pelvis tucked, be sure to reach with your arms to keep core engaged.

KB dead-bugs

W4 D1 Power Abs

W4/D1 Total body strength

Maybe it was my iPad, but it would help to hear your voice coaching you through the exercises

Karen

This was INTENSE ! OMGGGG but I enjoyed the pain and the perseverance I didn’t think I had in me.

April

It’s good to be back at it. It’s a good but tough first day workout. 💪🏽💕

constanza

W1/D1 Total body strength

Michele

Mariana

Day 2! Loving this workout series so far!

W1/D2 Conditioning

I feel great after finishing this workout. I feel energized and ready for the rest of my day.

Some of the workouts paired with its reps and sets are too difficult for me to do. I have to cut the reps or the sets

Kaiya

Connie

W1/D3 Total body strength

It always feels great to complete a good tough workout

Another great workout. I like the change in tempo for some of the moves. It's a nice change from most workouts I see around!

W1/D4 Total body strength

Good conditioning session. I feel better after pushing through to the end.

W1/D5 Conditioning

W2/D1 Total body strength

I've noticed the timing of your workshops are off (usually much shorter) unless I'm supposed to do a warm up beforehand. This workout was 30 minutes, which was great and totally good for me! Unless I'm missing something. I did each circuit and rested for 1 minute in between circuits. Thanks for putting this together!

W2/D2 Conditioning

Do I have to add cardio, I want to lose weight too!

Another great workout. Love the progression!

W2/D3 Total body strength

W2/D4 Total body strength

This one took 15 mins to complete minus a warm up. I don't think it could take more than 30 minutes minus a warm up. Got me sweating regardless. Time for some yoga!

Tough, but so satisfying to get to end of this conditioning workout. Mind over matter 👊🏽

W4/D1 Total body strength

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